Joycelyn Lacy (Somerville)

Estella Wright (Mayhue-Greer)

Each moment in a day has it's on value.

Morning brings Hope

Afternoon brings Faith

Evening brings Love

Night brings Rest

May you find them all today.

Kenneth Davis

 T H O U G H T   F O R   C O N S I D E R A T I O N  

     It is within the sanctuary of the Church that we protect our faith. Meeting together with others who believe, we pray and find answers to our prayers; we worship through music, share testimony of the Savior, serve one another, and feel the Spirit of the Lord. We partake of the sacrament, receive the blessings of the priesthood, and attend the temple. . . When you are faced with a test of faith, stay within the safety and security of the household of God. There is always a place for you here. No trial is so large we can't overcome it together.

~Neil L. Andersen~

     From the first opening of our eyes, it is the light that attracts us. We clutch aimlessly with our baby fingers at the gossamer-motes in the sunbeam, and we die reaching out after an ineffable blending of earthly and heavenly beauty which we shall never fully comprehend.

~Lucy Larcom~

Estella Wright (Mayhue-Greer)

As this month comes to an end, here are a few fun facts about Warriors born in January.

• Their birthstone is the garnet, which represents love and friendship. 
• They are pretty decisive. They have their priorities straight.
• They are free birds and hate being dominated.
• They are down to earth people and pretty adaptive by nature.
• They are kind. They do not like hurting anyone. They prefer helping others and encouraging them to achieve whatever they want.
• They are calm and optimistic even during the darkest days.
• They are self-motivated and enthusiastic.
• They are born leaders and understand the importance of teamwork.
• They have a good sense of humor. There is never a dull day with them.

Celebrities Born in January

Morris Chestnut

Regina King

Sade

Alicia Keys

Oprah Winfrey

Kenneth Davis

 T H O U G H T   F O R   C O N S I D E R A T I O N 

     Each of us plays four roles in relation to the brain. We lead, we inspire, we invent, and we use it. Most people do not actively use their brains. They passively let their feelings and thoughts control their lives. They don't invent new ways to use their brains, either, settling instead for the same routine and repetitive thoughts every day. But if you master all four roles, you create your super brain. When you are the active observer of your feelings and thoughts, you become the user of your brain. Your super brain then serves you, not vice versa.

~Deepak Chopra~

The ‘Big 5’ Brain-Boosting Nutrients a Neurologist Says Are Best for Staying Sharp as You Age - Story by Isadora Baum 

     The foods we eat every day certainly play a role in our cognitive functioning. Ever sleep in past your alarm in college and be forced to sprint to take a grueling exam on an empty stomach? Not fun. But as we get older, the connection between nutrition and brain health becomes more pronounced in several ways. For starters, because the brain declines naturally with age, our risk of cognitive decline and disorders (such as dementia and Alzheimer’s) increases as we get older. This is why it’s vital to make sure your meals are incorporating brain-boosting nutrients: They'll help keep you sharp both today and in the long-term.
     “Medical professionals and physicians are more than familiar with the general—and natural—cognitive decline that is associated with aging, as the brain does not make new cells as we age,” says neuroscientist Sonja K. Billes, PhD, the founder of August Scientific and a member of the Science Advisory Team at Solaray. “Our brain cells, known as neurons, may not communicate as well later in life, too,” she adds. To caveat, this decline is completely natural for many—but it still may cause weakened neurological activity and response, which affects cognitive functioning, memory retention, concentration, and focus, Dr. Billes says.

How nutrition and brain health are linked
     While there isn’t too much we can do to stop the natural decline in brain health due to age (which is due, in part, to damage from free-radicals and oxidative stress, which are byproducts that come with the aging process), we can take some amount of legitimate preventative action by adjusting our daily routines—such as getting more sleep and managing stress—and eating more brain-friendly foods on a consistent basis. These lifestyle changes have been shown to result in better cognitive functioning (as well as decreased inflammation, a happier state of existence, a healthier heart, and so on) as we age. “Fortunately, science has shown that we can influence how our brain ages and functions by our lifestyle and nutrition," Dr. Billes says. "Getting regular exercise and adequate sleep, as well as staying mentally active and eating foods with the brain-boosting nutrients we need, can help optimize brain health and function as we age.”
     While the brain is able to produce certain nutrients on its own to maintain and optimize functioning and to make sure we’re able to think, remember, and communicate well in our everyday lives, there are some brain-boosting nutrients our bodies need but cannot supply on our own. These are what's known as essential nutrients, and we must obtain them from food sources. While Dr. Billes says that eating a variety of nutrients is the best approach for promoting cognitive health and preventing brain disease or decline as we age, some nutrients are particularly powerful when it comes to their longevity- and brain-boosting benefits. Here, the “Big Five” brain-boosting nutrients Dr. Billes recommends as a neuroscientist to keep our brains sharp as we age.

Brain-boosting nutrients, according to a neurologist
1. Omega-3 Fatty Acids
     “Omega-3s are the polyunsaturated fats that your brain needs most for optimal health and function during the aging process. This is because low levels of omega-3s have been linked to an increased risk of Alzheimer's disease," says Dr. Billes. "They're found in fatty fish, nuts, seeds, and certain plant oils, like flaxseed oil."
     Fatty fish (such as salmon, anchovies, sardines, herring, and mackerel) is the strongest source of omega-3 fatty acids, and it offers both DHA and EPA as two forms of omega-3s, both of which are the most powerful kinds for boosting brain health and offering disease protection. Dr. Billes recommends eating fatty fish two to three times a week to keep your brain healthy and sharp. Walnuts, chia seeds, flax seeds all supply ALA, the plant source of omega-3s. Algae oil is plant-based and does have both DHA and EPA omega-3s (which are more bioavailable and potent sources than ALA), so try to incorporate it into your diet if you’re a plant-based eater. You can also find omega-3s in olives and olive oil. “Using olive oil, which is high in omega-3s, in place of canola oil, is an easy way to get more omega-3s in the diet,” Dr. Billes says. Drizzle it on salad greens and grain bowls, or sear a salmon fillet in olive oil with lemon zest and herbs for a super brain-friendly meal.

2. Electrolytes and B Vitamins
     Electrolytes and B vitamins are both important for maintaining healthy hydration and electrolyte levels in the brain and the rest of the body. “Neurons need small amounts of electrolytes, such as sodium, potassium, calcium, and magnesium to function,” says Dr. Billes. “And B vitamins are important in the neurochemical synthesis of many neurotransmitters.” When dehydrated, we tend to experience physical lethargy and muscle cramps, but we also have mental lethargy—think brain fog and decreased focus and concentration. In addition to drinking enough water to keep your brain sharp, be sure to also consume plenty of foods with both electrolytes and B vitamins to maintain an optimal balance in hydration levels for brain health. This is especially important post-workout or sweating, as you lose stores and must replenish afterwards. “After all, the brain is made of about 80 percent water, followed by 11 percent fat and eight percent protein. This means that the brain can actually shrink in volume when you're dehydrated, and in turn won’t function as well when we aren’t drinking enough water,” says Dr. Billes.
     You can find both B vitamins and electrolytes in fresh fruits and vegetables, in nuts and seeds, and certain dairy products like cottage cheese. Avocado, eggs, brown rice, millet, and nutritional yeast are a few other delicious ways to up your B vitamin intake; coconut water, bananas, pickles, olives, and low-sugar sports drinks will all add electrolytes to your diet. And don't forget to drink plenty of water!

3. Antioxidants
     Antioxidants are known to fight free-radical damage and oxidative stress, both of which occur due to the aging process and can lead to higher levels of inflammation, chronic disease risk, and cell damage in the brain, says Dr. Billes. The best way to get enough antioxidants in your diet is by eating a wide variety of fruits and vegetables. Load up on those reds, oranges, yellows, whites, greens, blues, and purples, whether from fresh or frozen sources. In addition to antioxidants, you'll be reaping other essential nutrients (like vitamin C, B, E, K, copper, magnesium, and so on) and fiber—all of which promote a healthy brain.
     “All fruit and vegetables contain vitamins, minerals, and fiber that support a healthy body as well as a sharp brain. Dark leafy greens and berries both stand out for their high levels of antioxidants and ability to counteract cell damage, which occurs over time, as well as vitamins A, E, and C, and minerals, like zinc and selenium,” Dr. Billes says. Fruits and vegetables also tend to be high in water content—particularly zucchini, tomatoes, watermelon, cucumbers, and bell peppers—so you’re getting antioxidants, nutrients, and hydration simultaneously. Blueberries are a go-to option to use as a topper for Greek yogurt parfaits, oatmeal, and salads, as well as for making chia pudding or homemade granola. You can also combine berries with leafy greens like spinach and kale in green smoothies or vibrant salads (just don't forget to add some protein and fat, like grilled salmon, avocado, and olive oil).

4. Protein
     Speaking of which. “Protein provides the essential amino acids the brain needs to make neurotransmitters,” says Dr. Billies. Amino acids are therefore necessary for brain function and communication, she explains. "When you’re deficient in protein, your brain is unable to work and communicate as well. In extreme cases, this may cause you to experience trouble thinking and speaking clearly, as well as maintaining mental stamina and strength."
     Thus, protein intake is emphasized with age, which is why our protein intake needs tend to increase as we get older.  To make sure you’re getting enough, keep a steady stream of protein-rich foods like fatty fish, chicken or turkey breast, eggs, Greek yogurt, soy products like tofu and soybeans, nuts and seeds, beans and lentils, and whole grains in your daily meals.

5. Choline
     Choline is one of the best brain-boosting nutrients. “Choline is an essential nutrient for healthy brain function because it is a component in the synthesis of acetylcholine, an important neurotransmitter that supports memory and learning,” says Dr. Billes. Choline is also important for phosphatidylcholine production, which she explains is a phospholipid found in cell membranes that assists in healthy brain function. Choline is most readily available in nutrient-dense foods like eggs, soybeans, fatty fish, liver, red potatoes, and fiber-rich quinoa.

Kenneth Davis

     Death is not extinguishing the light;

it is only putting out the lamp because the dawn has come.

~Rabindranath Tagore~

Joycelyn Lacy (Somerville)

James Stone

Kenneth Davis

 T H O U G H T   F O R   C O N S I D E R A T I O N 

     I felt that one had better die fighting against injustice than to die like a dog or rat in a trap. I had already determined to sell my life as dearly as possible if attacked. I felt if I could take one lyncher with me, this would even up the score a little bit.

~Ida B. Wells~

     Merely by describing yourself as black you have started on a road towards emancipation, you have committed yourself to fight against all forces that seek to use your blackness as a stamp that marks you out as a subservient being.

~Steven Biko~

IT'S TIME FOR ANOTHER

BIRTH ANNIVERSARY GREETINGS

TO

WILLIE TAYLOR

     For what I have received may the Lord make me truly thankful.

And more truly for what I have not received. 
~Storm Jameson~

Joycelyn Lacy (Somerville)

Kenneth Davis

 T H O U G H T   F O R   C O N S I D E R A T I O N  

     In the early 1970s in Atlanta, I attended what had formerly been an all-white school but had become a black school after integration and white flight. Perhaps because of this, the teachers created a curriculum that included a focus on African American literature and history year-round, not just in February.

~Natasha Trethewey~

SMOOTH JAZZ FRIDAYS

     Hipness is not a state of mind, It's a fact of life! You don't decide you're hip. It just happens that way. Understanding is the least important thing when it comes to digging jazz because, like anything else, jazz is a form of entertainment. It is created to be enjoyed, not understood like you read a blueprint. There's no future without the past and anybody who doesn't really understand where jazz has come from has no right to try to direct where it's going. I keep reverting (to Duke Ellington), he to me is the greatest ever and my favorite jazz philosopher, as such.

~Cannonball Adderley~

MARK ANTHONY SKIRVING - ARTIST

Estella Wright (Mayhue-Greer)

Kenneth Davis

Unable are the loved to die, for love is immortality.

~Emily Dickinson~

Kenneth Davis

  T H O U G H T   F O R   C O N S I D E R A T I O N     

     'I can't' are two words that have never been in my vocabulary. I believe in me more than anything in this world. Black women . . . work because their husbands can't make enough money at their jobs to keep everything going. . . . They don't go to work to find fulfillment, or adventure, or glamour and romance, like so many white women think they are doing. Black women work out of necessity.

~Wilma Rudolph~

    I have long been aware that when an independent intellectual stands up to an autocratic state, step one toward freedom is often a step into prison. Now I am taking that step; and true freedom is that much nearer.  The greatness of non-violent resistance is that even as man is faced with tyranny, and the resulting suffering, he responds to hate with love, to prejudice with tolerance, to arrogance with humility, to humiliation with dignity, and to violence with reason.

~Liu Xia~

Kenneth Davis

          No time is so well spent in every day as that which we spend upon our knees. Fear not because your prayer is stammering, your words feeble, and your language poor. Jesus can understand you. Sunday morning, before we go to hear the Word of God preached...let us not rush into God’s presence careless, reckless, and unprepared, as if it mattered not in what way such work was done. Let us carry with us faith, reverence, and prayer. If these three are our companions, we will hear with profit, and return with praise.

~J. C. Ryle~

 T H O U G H T   F O R   C O N S I D E R A T I O N  

     Black churches are very powerful forces in the African American community and always have been. Because religion has been that one place where you have an imagination that no one can control. And so, as long as you know that you are a human being and nobody can take that away from you, then God is that reality in your life that enables you to know that.

~James H. Cone~

     Sometimes there's truth in old cliches. There can be no real peace without justice. And without resistance there will be no justice...a political struggle that does not have women at the heart of it, above it, below it, and within it is no struggle at all. The people who created the crisis in the first place will not be the ones that come up with a solution.

~Arundhati Roy~

Joycelyn Lacy (Somerville)

Kenneth Davis

 T H O U G H T   F O R   C O N S I D E R A T I O N  

     I think that's the core of black aesthetics: the ability to improvise. That is what has enabled our [black people's] survival. Blacks have traditionally had to operate in a situation where whites have set themselves up as the custodians of the black experience. The details of our struggle to survive and prosper, in what has been a difficult and sometimes bitter relationship with a system of laws and practices that deny us access to the tools necessary for productive and industrious life, are available to any serious student of history or sociology.

~August Wilson~

     The rage of the oppressed is never the same as the rage of the privileged. Sometimes people try to destroy you, precisely because they recognize your power - not because they don't see it, but because they see it and they don't want it to exist. What we do is more important than what we say or what we say we believe. One of the most vital ways we sustain ourselves is by building communities of resistance, places where we know we are not alone. What we cannot imagine cannot come into being. True resistance begins with people confronting pain... and wanting to do something to change it.

~Bell Hooks~

IT'S NOW TIME FOR

     A poodle and a collie are walking together when the poodle suddenly unloads on his friend. “My life is a mess,” he says. “My owner is mean, my girlfriend ran away with a schnauzer, and I’m as jittery as a cat.” “Why don’t you go see a psychiatrist?” suggests the collie. “I can’t,” says the poodle. “I’m not allowed on the couch.”

~L. B. Weinstein~

Kenneth Davis

SMALL STRAWS IN A SOFT WIND  by Marsha Burns

     February 7, 2023: When you get overwhelmed, stop and relax. Quiet your mind and emotions and listen carefully for My still small voice. I will show you what you need to know to navigate this maze of confusion. Refuse to allow condemnation to become part of your process. You are acceptable in My sight, and I have not condemned you. John 3:18 He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God.

     Learning the lessons of the past allows you to walk boldly in the light without running the risk of stumbling in the darkness. This is the way it's supposed to work. This is God's plan: father and mother, grandfather and grandmother teaching their children; children learning from them and then becoming a more righteous generation through their own personal experiences and opportunities. Learning the lessons of the past allows you to build personal testimony on a solid bedrock of obedience, faith, and the witness of the Spirit.

~M. Russell Ballard~

 T H O U G H T   F O R   C O N S I D E R A T I O N  

     You're not obligated to win. You're obligated to keep trying to do the best you can every day. We must not, in trying to think about how we can make a big difference, ignore the small daily differences we can make which, over time, add up to big differences that we often cannot foresee. You just need to be a flea against injustice. Enough committed fleas biting strategically can make even the biggest dog uncomfortable and transform even the biggest nation. You'd better stay determined, because that's how our ancestors got us where we are.

~Marian Wright Edelman~

     Resistance to unwanted circumstances has the power to keep those circumstances alive and well for a very long time. Deep down in the human spirit, there is a reservoir of courage. It is always available, always waiting to be discovered. Our true nature is like a precious jewel: although it may be temporarily buried in mud, it remains completely brilliant and unaffected. We simply have to uncover it. If someone comes along and shoots an arrow into your heart, it's fruitless to stand there and yell at the person. It would be much better to turn your attention to the fact that there's an arrow in your heart.

~Pema Chodron~

Kenneth Davis

         Millions of Americans today are taking dietary supplements, practicing yoga and integrating other natural therapies into their lives. These are all preventive measures that will keep them out of the doctor's office and drive down the costs of treating serious problems like heart disease and diabetes.

~Andrew Weil~

 T H O U G H T   F O R   C O N S I D E R A T I O N 

     The path of least resistance and least trouble is a mental rut already made. Man is not logical and his intellectual history is a record of mental reserves and compromises. He hangs on to what he can in his old beliefs even when he is compelled to surrender their logical basis. It requires troublesome work to undertake the alternation of old beliefs. Just as a flower which seems beautiful and has color but no perfume, so are the fruitless words of the man who speaks them but does them not.

~John Dewey~

     I know we have to have people of good conscience who stand up against oppression. I know we have to have people who understand that social justice belongs to us all. And that wakes me up every morning, and that makes me fight even harder. My being a black woman is not a deficit. It is a strength. Because I could not be where I am had I not overcome so many other barriers. We continue to confront racism from our past and our present, which is why we must hold everyone, from the highest offices to our own families, accountable for racist words and deeds and call racism what it is - wrong.

~Stacey Abrams~

The 4 Best Fruits for Your Heart -  Story by Kelsey Lorencz, RDN 
© Provided by Eat This, Not That!

     Sweet, delicious, and good for you? Fruit may just be nature's best invention. The United States Department of Agriculture recommends eating between one-and-a-half to two-and-a-half cups of fruit each day. Getting this daily serving of fruit is essential if you're concerned about heart health. The good news is that if you've been slacking in the fruit department for the better part of your life, it's not too late to change your ways to keep your heart healthy. A 2020 observational study found that eating a diet high in fruits (and vegetables, of course) for just eight weeks improved blood markers that evaluate heart strain and damage.
     If you can't get yourself to eat your veggies each day but are down to snack on a bowl of fruit, take note—fruit alone could lower the risk of a heart attack. Researchers in China studied over half a million adults for over seven years and found that those who ate at least one serving of fruit a day had a 40% lower risk of heart-related death than those to ate little to no fruit. So, while any fruit is better than no fruit for heart health, a few shine above the rest. These are some of the best fruits for heart health, according to science and experts. 

 Berries

     Fresh berries may be the unofficial mascot of summertime, but they're worth eating year-round. "Berries are excellent for heart health since they're rich in antioxidants like anthocyanins, which help protect against the oxidative stress and inflammation that may play a role in the development of heart disease," says Elysia Cartlidge, MAN, RD. While all berries have heart-healthy nutrients, blueberries have plenty of research proving their effectiveness in combating heart disease. A 2019 American Journal of Clinical Nutrition study found that eating just one cup of blueberries daily for six months was associated with a 15% lower risk of heart disease. One of the key heart-protecting compounds in berries is anthocyanins– a group of antioxidants responsible for the dark reds, blues, and purples in blueberries and other berries.

 Avocados

     With a savory flavor and texture like butter, it's hard to believe that avocado is actually a fruit. But this creamy fruit is a hardworking heart ally. Avocado is an excellent source of monounsaturated and polyunsaturated fats that can help lower bad cholesterol. "One study that followed over 100,000 people for over 30 years found that those who consumed at least two servings of avocado a week had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease compared to those who never or rarely ate avocado," explains Lindsey Janeiro, RDN regarding the 2022 Journal of the American Heart Association study. Just one-half of an avocado has over six grams of fiber and 12.6 grams of heart-healthy unsaturated fat.

 Watermelon

     No picnic or heart-healthy diet is complete without a bowl of juicy watermelon to munch on. "Watermelon naturally contains citrulline, an amino acid that may help support blood vessel dilation, ultimately supporting healthy blood pressure," says Lauren Manaker, MS, RDN, LD. Citrulline is a precursor to nitric oxide, a chemical that helps dilate blood vessels and reduce blood pressure. Another important nutrient that watermelon contains is lycopene, the antioxidant responsible for the beautiful red hue in a slice of watermelon. While many people associate lycopene with tomatoes, watermelon is a much better source of this potent antioxidant. Just one-and-a-half cups of watermelon has nine to 13 milligrams of lycopene, over 40% more than that found in tomatoes.
     Lycopene may help reduce the damage of free radicals that could otherwise lead to heart disease. Finnish researchers studied over 1,000 middle-aged men and found that those with the highest levels of lycopene in their bodies had a 55% lower risk of stroke than those with the lowest levels of lycopene.

 Apples

     You may be tired of the aphorism "an apple a day keeps the doctor away," but there's truth in the old saying. Apples are an easy, portable, and accessible way to keep your heart healthy because they're high in a soluble fiber called pectin, explains Carrie Gabriel, MS, RDN. "Pectin is known for blocking cholesterol absorption in your gut, and it also encourages your body to use cholesterol rather than store it," adds Gabriel. One study found that for every 25-gram increase in white fruit like apples and pears, there is a 9% lower risk of stroke. One medium apple is 180 grams and has four grams of fiber.

Kenneth Davis

 T H O U G H T   F O R   C O N S I D E R A T I O N 

     Life has very little even ground. Love and magic have a great deal in common. They enrich the soul, delight the heart. And they both take practice. Magic exists. Who can doubt it, when there are rainbows and wildflowers, the music of the wind and the silence of the stars? Anyone who has loved has been touched by magic. It is such a simple and such an extraordinary part of the lives we live. Some things in life are out of your control. You can make it a party or a tragedy.

~Nora Roberts~

IT'S TIME FOR ANOTHER

     Great style means having a point of view, but evolving your look is even more important. Rushing to embrace every trend will leave you fashionable, but not stylish.

~Michael Kors~

Kenneth Davis

 T H O U G H T   F O R   C O N S I D E R A T I O N  

     It is the obligation of every person who claims to oppose oppression to resist the oppressor by every means at his or her disposal. Not to engage in physical resistance, armed resistance to oppression, is to serve the interests of the oppressor; no more, no less. There are no exceptions to the rule, no easy out.

~Assata Shakur~

     Justice is indivisible. You can't decide who gets civil rights and who doesn't. We live in a society of an imposed forgetfulness, a society that depends on public amnesia. You have to act as if it were possible to radically transform the world. And you have to do it all the time. I'm no longer accepting the things I cannot change...I'm changing the things I cannot accept.

~Angela Davis~

SMOOTH JAZZ FRIDAYS

JAZZ MAN D - LEONARD JONES ARTIST

Estella Wright (Mayhue-Greer)

"I love to think nature as an unlimited broadcast station, through which God speaks to use every hour, if we will only tune in."  George Washington Carver

Kenneth Davis

 T H O U G H T   F O R   C O N S I D E R A T I O N  

    Television: The device that brings into your living room characters you would never allow in your living room. Live by this credo: have a little laugh at life and look around you for happiness instead of sadness. Laughter has always brought me out of unhappy situations. No matter what your heartache may be, laughing helps you forget it for a few seconds.

~Red Skelton~

Kenneth Davis

  T H O U G H T   F O R   C O N S I D E R A T I O N  

      We mustn't reserve communing with God just for morning and evening prayers, or for weekly worship service, or for when we feel burdened. The goal is to realize that every moment of our lives is a meditation. Allow yourself to marvel at the wonder of God's work all around us. Throughout your day, let the sun, a tree, a piece of fruit remind you that everything you could ever want has been provided and can be found right here on earth.

~Susan L. Taylor~

BIRTHDAY GREETINGS

TO

CAROLYN & HARRY

Joycelyn Lacy (Somerville)